Omron HR-210 instruction manual Training Zone MHR% Description, For example

physical condition and workout

There are three training zones, as described below:

TRAINING ZONE	MHR%	DESCRIPTION
		This is the lowest training intensity level. It
Health Maintenance	65-78%	is good for beginners and those who want to
		strengthen their cardiovascular systems.
		Increases strength and endurance. It works
Aerobic Exercise	65-85%	within the body’s oxygen intake capability,
		burns more calories and can be maintained
		for a long period of time.
		Generates speed and power. It works at or
Anaerobic Exercise	78-90%	above the body’s oxygen intake capability,
		builds muscle, and cannot be maintained for
		a long period of time.

The upper and lower heart rate limits are calculated by multiplying your MHR by the percentages of the selected training zone.

For example:

A 40-year-old training for basic health maintenance:

•His Upper Heart Rate Limit [220 - 40(age)] × 78%

•His Lower Heart Rate Limit [220 - 40(age)] × 65%

IMPORTANT:

Always warm up before exercise and select the training zone that best suits your physique. Exercise regularly, 20 to 30 minutes per session, three to four times a week for a healthier cardiovascular system.

CAUTION:

Determining your individual training zone is a critical step in the process towards an efficient and safe training program. Please consult your doctor or health professional to help you determine exercise frequency and duration appropriate for your age, condition and specific goals.

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